AT HOME Workouts

So many of you ask me on a regular basis; " What can I do at home? I have a stability ball, a band, and a few light weights." Here is my answer... The options are ENDLESS!!!

When it comes to weight loss, it comes down to moving your body to burn calories! Now, there are so many ways to move your body. These include cardiovascular exercise like walking, jogging, elliptical, biking, rowing, running up your stairs or even running in place. It also includes strengthening exercises such as exercises performed with a ball, bands, or weights (your own body weight, dumbbells, hand weights, medicine balls, kettlebells, body bars). The secret is how can you combine cardiovascular and strength exercises to come up with an efficient and effective At- Home workout.

Break it DOWN!

Warm up- Get your heart rate up and get some sweat going!

• Try 7min on the treadmill at an incline of 3-6 or
•  1 min of jumping jacks and 2x up the stairs/Repeat for 5 min

Strengthen body parts - Make a circuit of 3-5 exercises - Perform each exercise for 30sec to 1min with a 15-30sec break between exercises. Break down body into Upper body, Lower body, core/abs & lower back. Pick exercises for each part.


For Example:

• Upper Body - Push ups or shoulder press with band or dumbbells
• Lower Body - Squats or lunges
• Core- Plank hold or crunches on ball or floor

Keep Heart rate up - In between strength exercises mix in cardiovascular exercises for 3min


For Example:

• Treadmill incline walk or jog
• Run your stairs
• Quick step ups onto a stair or short stool or step

Repeat your Strength exercises and 3min cardio 3-4 times = 25min FULL BODY BURN!!


Get MOVING! There is no excuse not to!!!


Check out www.acefitness.org- workouts/exercise library at the bottom of my blog for ideas and correct ways to perform exercises.